Workout of the Week

Here it is, the last one of the year. It's been an absolute pleasure training with you this year and I'm very much looking forward to 2010.

Have a great time with this workout and really go for it! Let' s see what you can do. The demos for each movement are posted below the workout.

5 rounds.
50 reps of each, 40 reps of each, 30 reps, 20 reps, 10 reps.

BB Thruster
Ball Slam
Box Jump
Burpees

Resolve Nothing

It really doesn't feel like an entire year ago that we were having this same conversation, but sure enough, here we are.

New year's, new start, resolutions, blah blah blah. Screw it.

I dare you, don't resolve. Don't set yourself up with expectations that in a week, 2 weeks, a month will fall away to the business of that just so happens to be your real life. Do not set yourself up for failure. Did your resolutions stick last year? The year before that? Do you want to waste another year to proving the pattern to yourself?

Just take it one day, one decision at a time. Instead of resolving to hit the gym 5 days a week, take a look at your day. What's one thing you can do today that's a little healthier for you. Getting off the subway 1 stop earlier to get a little more walking in? Taking the stairs? Ordering the carrots at Cosi instead of the chips?

Small decisions. One at a time. No lie, some of the small decisions can be hard at first. But over time, they become easier and easier. Eventually they become a way of life.

The beautiful part is that if, at some point, you don't make the healthiest choice, you haven't failed. In 5 minutes another choice, another opportunity for you to succeed will present its self . Your day is full of them. Think of all the opportunity to succeed.

One better choice at a time.

Happy New Year.

Tip and Technique

I know, a box jump is a box jump is a box jump and you "...know perfectly well what the heck a box jump is. Thank you very much."

Right. But when was I ever one to leave well enough along? You know I'm going somewhere with this, so let's make sure you've got the foundation right before 2010's first demo and workout hit. Good? Good.

Now MOVE!!

Merry Christmas

Merry Christmas everyone. I wish you and those dear to you all the love and peace the season has to give.

Workout of the Week

Rep counts are total for the sets, so for unilateral movements, it's a total of both arms together, not a total for each side.

5 sets

10reps, 20reps, 30reps, 40reps, 50reps

Sot press

Kettlebell Snatch

Kettlebell Jerk

BB Hang Squat

This is a tough one. Choose your loads carefully. All videos are referenced here.

Swingers: An Alternate View

Thousand roads to Mecca...many paths up the mountain...many ways to skin a cat.

9 times out of 10, when we're talking kettlebells on this site, we're talking a more girevoy sport, competitive kettlebell, style of lifting, also known as a soft style. Well, as with everything else, there's a thousand different points of view on how to lift a bell.

The truth is, it all depends on what you're trying to accomplish. Girevoy sport is the art of being as energetically efficient as possible to accomplish as much work over time as possible. Rob Russell, a kettlbell enthusiast, strongman and killer blogger, just posted a couple of entries coming from the other way, a harder style of lifting. The following link comes highly recommended.

I'm not, and never will be a hard style lifter. It doesn't fit my goals. However, most of my clients that lift, lift in a more hard style, because that's what fits with their goals. Give a look and let me know what you think.

http://kettlebell-training-for-sport.blogspot.com/2009/12/kettlebell-swing-technique-tips.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+KettlebellTrainingForSport+%28kettlebell+training+for+sport%29

Tip & Technique Video: Sot Press

Rotation. It happens when you walk, climb stairs and run. It happens every time you swing a bat or a golf club. It happens with every pitch you throw, volley you serve, set up or put away. Or, for a more everyday application here in the city, it happens every time you zig to avoid being impaled by the umbrella that guy in front of you is absent mindedly swinging around on the sidewalk.

So...let's train it.

Holiday FEAST'ivities

We're closing in on the big ones guys. It's like, what..1 shopping day till Christmas or something? At any rate, the holiday parties are in full swing, after work cocktail parties, gatherings at a fiends place with finger foods and feasts alike.

I've already got people freaking out about it. Don't. Remain calm folks. The holidays are a time to enjoy, not to fear and deprive ones self.

You're worried about a million calorie dinner followed by all those cookies cakes and pies. Well guess what. I've got a box of 500+ calorie cookies sitting on my desk right now that someone so thoughtfully gave me the other day. You know what else? I can tell you from personal experience that they're good!

Here's the key guys. I had a cookie, not all 12 in the box. Do not fear the holidays. Have fun. Taste and sample the goodies. You know what? Try everything! Just don't finish everything. You don't have to overindulge in order to enjoy. Take your time. Slow down when you're eating or snacking at a party. By simply taking the time to chew and tast what you're putting in your mouth, you'll need less of it to get the full enjoyment. You'll fill up faster by not scarfing because your body will actually have the opportunity to tell you you're full before you're stuffed.

Relax. Have fun. Drop out of the clean plate club and try a bite of the pie. I promise you'll survive.

Workout of the Week

Complete as many rounds of the following as possible in 30 minutes. Check the video archive for instruction.

10 Thrusters

20 Ball Slam

30 SumoDeadliftHighPull

Suggested loads for intermediate lifters:

Thrusters 35# women, 75# men

Ball Slam 10# women, 20# men

SDHP 12kg women, 24kg men

Be safe and honest about your ability level. Honesty (especially with ones self) is always the best policy.

Brown Bag It

Muscle Milk, Lean Body, Pure Pro, EAS...Hershey's Chocolate Milk and Carnation Instant Breakfast. Turns out that with all the research and studies to make the optimal sports recovery drink, the ratio of carbohydrates to protein is perfect for after workout recovery drink. 2 cups gives you around 16g protein and 48g carbohydrates.

Something else to think about, pre exercise carb consumption is directly linked to being able to maintain energy stores in the body throughout the workout while pre exercise protein helps to minimize the protein breakdown in your muscles. A good source of healthy carbs and lean fat...multigrain peanut butter and jelly sandwich.

How much better does it get than bookending a hard witkout with the old brown bag special Mom used to send you off to school with? PB&J and chocolate milk, does a body good!

Tip & Technique Video: Pistol

The grandaddy of all squats. Master this, and there pretty much isn't a body weight exercise your legs and balance can't handle. Sure, we can progress the pistol to a more challenging level, but let's get the basics first.

Now MOVE!

Holy Popping Kernels Batman!

You might have seen this by now, but I though it was worth re-posting it here.

While providing a very healthy and light snack at home, it seems that not all popcorn is created equal. Now, it’s no shock. Pretty much everyone by now knows that movie theatre popcorn isn’t among the healthier snack choices you could make. A new report out by Center for Science in the Public Interest reveals some eye popping statistics.

A medium popcorn and soda combo at Regal cinemas (which weighs in at a hefty $12 by the way) carries 1,610 calories and no less than 60 grams of saturated fat. To put that in perspective, that’s the caloric value of 3 McDonald’s quarter pounders and 12 pads of butter. Think about it. That’s a recommended 3 day allowance of saturated, artery clogging fat. To put it another way, that’s the fat equivalent of an entire stick of butter and the caloric value of two sticks.

At AMC, their large popcorn has the caloric value of an entire pound of baby back ribs topped with a full scoop of Haagen-Dazs ice cream, 1030 calories. The only thing is that with 57 grams of saturated fat, you’d actually come out ahead with the ribs and ice cream.

So what’s the deal? By and large cinemas are using coconut oil, one of the worst for you, highest saturated oils around to pop their corn in. To put it in perspective lard is only 40% saturated. Coconut oil is 90%.

Workout of the Week

Squat Press 5,000lbs. Record time and load.

I don't care what load you pick. Just pick a load you can lift repeatedly. Every time you lift that load, you add that much more weight to your total. If you need to change loads in the middle, fine. Just make sure to calculate accordingly.

So, for example, if I were to drop squat 95#, I would have to complete 52 reps.

Record load, reps and time to complete. Refer to the videos and use common sense when choosing to participate!


Now MOVE!

Spinning, Body Sculpt, Training & Cancer

I’m not sure if you heard about this or not, but apparently many fitness center owner/operators didn’t get the memo. In July a study was published by the World Health Organization (WHO) in The Lancet Oncology that categorically classifies tanning beds as a group 1 cancer risk. This places usage of tanning beds in the most dangerous, highest risk category of carcinogens.

Other group 1 carcinogens include: asbestos, mustard gas, plutonium 239, tobacco and arsenic. Let’s look at that. Indoor tanning has been proven to be as hazardous to your health as arsenic and cigarettes.

In fact, if you go tanning before the age of 30, you’ve just increased your risk of melanoma by 75%.

So then why the hell are so many health clubs still offering tanning services? For all intents and purposes those exact places we go to build our health, strength and fitness might as well sell cigarettes out of a vending machine in the locker room.

A quick Google search reveals that at least 6 of the top 10 major national fitness chains/franchises offer tanning services. Doesn’t make a lot of sense, does it?

Here’s another little bit of food for thought. Last I checked, you couldn’t purchase tobacco products until you turn 18. How 16 year olds were packed into that Beach Bum tanning salon when you walked past it earlier today?

Remember, 75% increase in cancer risk if used before 30 years old.

Tip & Technique Video: Squat Press

You can just tell by looking at this that Tuesday is going to be ugly.

Have fun. Now MOVE!

Kettle Kickoff

Well, it looked like we were in for a long dry spell for kettlebell lifting until the spring rolled around. Turns out our friends over at IronworkeFe have other plans. Rick and Chriss have just announced their first meet to be held on Jan 10th at their studio in Queens. I'll post a link below.

Now, having lifted in their first event, I want to encourage everybody, but particularly those off you still looking to get your feet wet in your first girevoy sport competition to look into this. If this turns out to be anything like last time, you can expect a very excited and supportive crowd of people at all experience levels.

Seriously. It's time. Jump in. I'll see you there.

IronForEverybody.com

Workout of the Week

10 rounds. First round has 10 reps, second has 9, third has 8....the tenth has 1.

Use the video archives. There's a couple of oldies in here to kick off the Christmas season.

BB Hang Squat

BB Power Clean

BB Pushpress

Cirbees

Ho ho ho.

Record your load and time.

Thanksgiving

Happy Thanksgiving everyone. I hope your holiday is full of warmth and happiness.

In light of the holiday weekend, we're taking a little time off. I'll be back on Tuesday with a brand new workout of the week!

Workout of the Week: Balls On

....in keeping with Saturday's video theme.

As always, refer to the video archive for instruction.

50 Wall ball
10 Ball Slam
40 Wall ball
20 Ball Slam
30 Wall ball
30 Ball Slam
20 Wall ball
40 Ball Slam
10 Wall Ball
50 Ball Slam


Mark your load and time.

Train Performance

Performance training for aesthetic gain is a concept that’s gotten lost in a sea of “perfect pushup” gizmos, hip swiveling hula chairs and a whole host of garbage pushed on us every day. However, performance training (in coordination with proper nutrition) can be used as a means to improve the way you look, not just a way for some pro to excel on the gridiron.

If you don’t have 6 or 7 hours a week to devote to working out, performance based training, as opposed to sets based on your biceps, traps or pecs, can be a massive key in setting up an extremely time efficient program with long lasting results.

If you’ve never though about anything beyond body building based training, here’s a couple of basic concepts to help you start putting together a performance program. This will help ensure the aesthetic results you want while also enhancing your coordination, injury resistance and overall fitness.

1. Develop single leg strength: Single leg strength is crucial to developing performance. If you’re already on the leg press, leg extension and leg curl, break it up. Get up off the machine and sub in some single leg drills . The addition of split squats, step-ups, and lunge variations will go a long way in developing your lower body muscle development, tone, power, speed, and balance.

2. Exercise selection: Performing exercises such as squats, dead lifts, military presses, pullups will lead to your quickest results. Multi-joint exercises allow you to hit multiple muscles at once, eliminating the need for bench flys and tricep extensions for example. Train more joints and muscles at once, gain functional ability and development and save a lot of time.

3. Training your core: Now, if you know me, you know how much I don’t like the way the “core” is marketed, packaged and sold. However, developing strong muscles around the spine is crucial to injury prevention. Throw out the ab rollers, bendy balls and b.s. Introduce some planks, full on situps and bridges into your workout if you really want to. But here’s the thing. If you’ve already got the dead lifting, squatting, lunging and overhead movements in your program, you’ve got all the “ab” exercises you’ll ever need built in. That “core” has to fire off so hard to stabilize you for those kinds of movements, you’re doing all the strengthening and toning you’ll ever need.

Tip & Technique Video: Triplex Throw & Sprint

I'm feeling a little medicine ball coming on. How about you?

Let's reintroduce some explosive speed and agility back into the equation.

North Jersey Kettlebell part II

I couldn't be there and was sorely sorry to miss it, but Mike Sanders threw his second girevoy sport competition last weekend. The stories and lessons coming out from the competitors is beautiful. Personal records were shattered on the floor and there was a big showing of some of the sports newest lifters. Welcome to the world of g.s. folks!

The results can be found here:

http://kettlebellsny.com/north_jersey_competition.pdf

Congratulations everyone! I can't wait to see you all on the platform next time.

Workout of the Week

Snatch Workout

I hope you've been practicing. Each of these is to be performed unilaterally, so with 1 dumbbell. You can switch hands at the midpoint of each set, or when you choose. There are demo videos for all of this, so please, go back and review.

3 Sets.

5 minutes, 3 minutes, 1 minutes of each of the following in this order.

KB Swing

KB Jerk

KB Clean & Jerk

KB Snatch

Tip & Technique Video: Kettlebell Snatch

Part 3: Kettlebell Snatch

Of course there's more to developing a successful and efficient kettlebell snatch, but if you can get these first two points down, you're setting yourself up with the solid kind of foundation it's going to take to keep pushing forward.

Step Away From the Nalgene Bottle!

Ok, so here's the link.

http://www.msnbc.msn.com/id/33836605/ns/health-mens_health/

Yes, having a reusable bottle around for your water is a greener alternative to buying bottled water and it's a very healthy thing in that it encourages you to drink more water.

That being said, yet another study has come out linking BPA, a chemical used in the manufacturing of hard reusable water bottles, baby bottles, aluminum can liners and other such products, to impotence, e.d, and generally reduced sexual desire and satisfaction.

Go out and grab a stainless steel water bottle. They're everywhere. Just make sure you're not buying aluminum by mistake.

This is still a controversial subject in that different parties (mainly plastic manufacturers) still argue that there is, in fact, no connection what so ever. You want to be the one taking that chance?

Workout of the Week

Refer to last week's video for reference. Record your time and loads. Rowing intervals are to be completed on a Concept II (or similar) rowing machine. If you don't have access to a rowing machine substitute in a SumoDeadliftHighPull at a ratio of 10m per SDHP. All jerk numbers are per arm.

Advanced kettlebell/gs lifters, double your jerk numbers.

10 kb jerks

1000m row

20 jerks

800m row

30 jerks

600m row

40 jerks

400m row

50 jerks

200m row

Video Demo: Kettlebell Clean & Jerk

The first thing you're going to notice with this is the absence of the universal athletic stance, that neutral posture spine and hips tilted slightly forward. In kettlebell terms that would be considered more of a hard style lift. My purpose here is to allow you, the lifter, to operate under load for as long as possible. Therefore I want to incorporate as many muscles as possible into your actual lifting instead of simply depending on a couple of big ones to do all the work. Spread the work over more muscles and allow your body to function more efficiently over a longer period of time.

Like I said, this is just my take on things. So here you go. Keep practicing your swing too.

Apathy in America

30%, 1 in 3 American adults are overweight. An additional 30% of American adults are obese.

Now here's the kicker.

62% of Americans blame themselves for their overweight. That's a great start because it shows

that we're accepting responsibility for our own decisions.

60% want to lose weight. Fantastic!

30% are trying.

So 2 out of 3 people in this country are overweight and most of them know they need to make a change. Only half are actually trying?

In a global economy where we can't even keep our banks afloat, this apathy and lack of action is forcing us to spend $147 billion annually on medical treatment of obesity and conditions directly related to it. We only spent $98 billion to treat ALL cancers last year. We're spending 1.5 times the money on obesity than cancer just because we can't put down the damn Chili's Big Mouth Burger!

On average we're consuming 300 more calories each day than we did in 1980. It's little wonder why more and more children's clothing lines are expanding their plus size selections.

I think NBCs medical corespondent, Dr. Nancy Snyderman made a terrific point a couple of months back in a segment looking at our obesity rate. She asked how can we as a nation expect to regain a position of world leadership in the world if we can't even keep ourselves out of the hospital?

Workout of the Week

If you didn't hit last week's kettlebell swing workout, go back and do that.

If you did, while we're waiting for everyone else to catch up, here's a little extra credit.

As always, refer to the video demos for reference. Choose loads that are safe for you and be honest about your fitness level.

"Son of a Sprint"

30 thrusters

10 pullups

20 thrusters

20 pullups

10 thrusters

30 pullups

Suggested start point for advanced men is 95# bb. Advanced women 55# bb. If you can't do a pullup, then use the lightest assistance on the assisted pullup or the heaviest pulldown you can.

This a sprint. GO FAST!

Now MOVE!

Harder Longer Faster

It's training man. It's how we train.

Why? Because that's what works. I just had the opportunity to have this conversation again last week. I love having this conversation.

It's why my clients look at their programs and regularly see 50, 100, 200 or more repetitions of something and no predetermined rest.

Let's set aside my favorite aspect, the performance development side of things for a moment. Let's set aside the elevated quality of life through improved stamina and movement patterns too. Finally, let's set aside the improved safety through heightened proprioception and coordination. Let's go purely superficial. Let's go skin deep. "But I just want arms like ____," or "abs like ____."

Every last one of us has surface level aesthetic goals. Every single one of us wants to go to the beach and be able to take our shirts off without feeling embarrassed. We all want that body.

Who are these bodies everyone's lusting over and coveting for themselves? Maria Sharapova, Amanda Beard, Madonna, Becks, Kobe, Ryan Reynolds.

If not professional athletes, all of these people have widely known and documented training programs that emulate those of professional athletes.

Here's the point.When have you known any of these people to pull a Kirstie Alley or Tyra and blow up only to have to crash diet before their next shoot or event?

They haven't, because they approach their programs from an athletic point of view, not a reductionist, body building point of view. Aesthetics are a consequence of fitness. Train body part by body part, and sooner than later, you're going to let something fall through the cracks. Train the body as one system, in an athletically minded, performance oriented stance and make gains you can keep.

Aesthetics are a consequence of fitness.

Tip & Technique Video: Kettlebell Swing

Ok, so we've had a little bit of a false start with the kettlebell series, so we're going to try it again. No matter what else you're planning for your kettlebell training, the swing is going to be your foundation. So let's start there.

OKC Advanced Kettlebell Workshop

Saturday night Sherrie and I went out with the Orange Kettlebell crew after the workshop to kick back a little after day one. At some point John Wild made a comment that stuck with me. We were discussing where how it came to be that Coach Denis Kanygin had come to be involved with OKC.

You see, John’s been at this whole kettlebell thing for a while now. He’s studied with a number of notable coaches, clubs and competitive athletes. After spending 4 or 5 years studying any single thing, generally you’re at least starting to become what I’d consider to be something of an authority on your chosen subject. So it is with John, an authority. Anyway, his comment on meeting Denis at that point in his career, when he’s very well established and well regarded in his coaching and competing was “...all the sudden I’m like ‘I’m a fraud!’”

Now, for anyone that’s spent even a minute or two watching John work knows the extent to which that’s not actually the case. The point is that Denis was just that good and concise in his coaching. Personally, I can’t even begin to explain how many different ways I gained and improved as a result of this weekend’s course. Already I’m a considerably better athlete for it. Given time and practice with some of the technique and programming ideas I gained, it’s going to be a whole new ballgame.

But here’s my point. When was the last time you bumped up against someone or something that really humbled you? When was the last time you opened yourself to an experience with so much potential for growth, it seemed like you were starting from square one?

If you can’t remember, it’s time to go find that opportunity. It’s time for a growth spurt.

For those of you looking for that kind of opportunity in your own athletic training, I highly recommend following these links.

OrangeKettlebellClub.com

WorkoutIQ.com

Workout of the Week

5 Rounds. Mark your time and your loads. Refer to the video demos for technique.

10 pullups

20 thrusters

30 SumoDeadliftHighPulls

40 MB Rotational Throws (use wall if no partner)

50 Body Weight Squats

Enjoy.

MOVE!

Bonus Workout

Well, still fighting with You Tube, so I'll have the video and a recap of the Orange Kettlebell Club advanced lifting workshop up as soon as possible.

Practice your swings.

100 kb swings left hand

100 kb swings right hand

10 burpees

KB swings decrease by 10 each round and burpees increase by 2 for each round. 10 rounds total.

Tip & Technique: Kettlebel Clean & Jerk

You Tube and I are having another fight today, so hopefully I'll be able to have today's video tip up and running tomorrow. Check back.

What did we learn here?

What did we see Saturday at the National Long Cycle Championships? A room full of committed and dedicated athletes striving for one thing, performance. Why? And to what end? The shiny medals and certificates handed out at the end of the day? Some prize pot of cash? No. Bragging rights? Well, quite possibly that, but more importantly for personal pride and performance.

What’s interesting is that not a single one of them was a professional athlete. Sure, there's a few coaches and trainers sprinkled in there. But most...utility workers, photographers, accountants. In short, a cross section of every day people in the city. It was a cross section that was hell bent on improving and besting their own performance.

Go back to my post about working out versus training. To achieve the goals you want and make the progress you want to make, it's not about three sets of 15 reps and resting. It's about pushing yourself to ever higher levels of performance. Proof that it really works? A competitor in the flight just before me was warming up & worried aloud that he'd been so busy that he hadn't done a timed set in weeks. 2 minutes later he picked up two 42lbs weights and achieved a national ranking. His foundational training held true and pulled them true. I performed after having lost 2 weeks of training to an injury & set a personal best. My training held true. Working out isn’t going to hold up like that.

You are an athlete. Your body is a kinetic marvel. Train it that way. Make the gains you want and keep them, even when you fall off the wagon for a while.

Workout of the Week

Refer to the video demos for technique.

50 kb swings each arm

1 minute medicine ball rotational throw (against wall)

12 burpee cleans

40 kb swings each arm

2 min med ball rot throw

14 burpee cleans

30 kb swings each arm

3 minutes med ball rot throw

16 burpee cleans

20 kb swings each arm

4 minutes med ball rot throw

18 burpee cleans

10 kb swings each arm

5 min med ball rot throw

20 burpee cleans

When Kettlebells Invade

I'm going to start off by saying, man, that was fun.

Girevoy Sport, competitive kettlebell lifting, was introduced to Manhattan yesterday. Congratulations to Rick and Chriss and the Ironworks Fe team for throwing such a successful event. Great job.

So this was competition #2. The first was when I competed long cycle with the 24kg bells at Mike Sanders' event over in Sparta, NJ. After having trained 6 weeks in a sport consisting of a completely different movement language, I finished with about 5 minutes and 4 seconds and 21 reps. This time around I came in at about 7 minutes and 40 seconds with 34 reps. Personal best. I'm happy with that.

If you've yet to get a taste of competitive bells, it's time to get it in gear folks. If you're in the area, Mike is holding another event next month, I believe on Saturday the 14th at The Fit Experience. Even if you're going just as a spectator, it's time to get your feet wet and see what it's all about.

For more information, contact Mike at Mike.Sanders.kbfit@gmail.com or at 973-670-7047

Tip & Technique: Kettlebell Swing

In the spirit of today's Long Cycle National Championships here in NY, I'm going to kick off my gs kettlebell demos. If you've worked kettlebell with your trainer or at your gym, this is going to look radically different.

That's ok. Don't panic.

This is coming from more of a kettlebell sport point of view as opposed to an American styled fitness point of view? Why? Approaching with a softer stance and posture is going to allow you to move more efficiently. More efficiency means more time you can spend working under the load. More time under the load means more progress.

Now MOVE!

Workout of the Week

10 rounds. 10 reps of each in the first, 9 in the second, 8 in the third and so on through one rep of each.

Triplex Wall Ball

Burpees

Deck Squat Ball Slam (same medicine ball)

Box Jumps

Record your time and medicine ball weight.

NYC Long Cycle Champoinships

Just under a week now until the first major kettlebell sport (girevoy sport or gs) event inside New York City limits.

Folks have been asking for details, so here's where you get them. www.ironforeverybody.com

Next Saturday is competition #2 for me, so I'm pretty damn excited about it. Having missed two weeks of training due to what amounts to a nasty case of tendinitis, I'm looking forward to seeing just how well all my foundational work holds up at crunch time.

For those of you looking to plug into your first competition, there's still a limited amount of time to register. You can compete at several different loads, so whatever your level, it sounds like they'll be able to find a place for you.

The comp. is going to be held at Jacquie O. High School in Manhattan, so anyone wanting to come watch, it's very convenient. Spectator tickets are $20 I believe. That info can be found on the website as well. It doesn't sound like they'll be taking money at the door, so register in advance online if you want to come see.

Let me know if you're coming.

See you there.

Tip & Technique: Triplex Wall Ball

Got the wall ball down? Here we go with a progression of posterior chain power and explosiveness.

Have fun and MOVE!

Fat Acceptance...My Arse.

...here he goes, about to get himself in trouble again.

Monday morning 3:15am, crawl out of bed to go open the gym. Insert the i.v. caffeine drip, turn the flow valve to flood stage and switch on the news.

First article up at 3:30am. "There's a new movement sweeping across..." You know the lead in. This time is was talking about "fat acceptance." The impetus behind the article was a model that had found new life after deciding she wasn't going to starve herself and allow her body to exist at it's seemingly more natural weight and size 12. Good for her.

Immediately thereafter a parade of clinically obese men & women (noticeably heavier than the above mentioned model. Nice bait and switch there.) traipsed across the screen jumping on the bandwagon. "Accept me for who I am. I am proud of my body...happy with who I am...tired of prejudice...beautiful and healthy at this weight...always being judged...this is who I am...don't try to change me...we're loud, we're proud..."

Ok. Back the truck up. You know what? You are a special and beautiful person. Everyone is. Even at a BMI of 45 (morbid obesity), you're still a valuable member of society (although an expensive one as far as our current health care system goes). But let's look at the healthy, judgment and prejudice side of this.

Having been a fat kid myself, I know what it can feel like to be laughed at by everyone else on the playground, but we're not 12 anymore. Give your fellow adults a little credit that they aren't covering their mouths to snicker at you behind your back in the lunch room. Some people are ass holes. Let's just face it. I get that. Most adults I know feel a good deal of sympathy, or even empathy for people struggling with serious and substantial weight issues.

The fact of the matter is that "Fat Acceptance" is bullsh*t. While the person should be accepted and loved, the state of being overweight, obese or morbidly obese is recognized by the A.M.A. and C.D.C. as un-healthy and should not be accepted in any way. It's like they said in church when I was growing up, "Hate the sin, not the sinner." Only here it's "hate the disease, not the patient." Obesity is a disease and needs to be treated as such. If you're running around at 5'5" and a 180lbs or so (BMI 31. Obese), you need to stop and treat the illness.

For every 2lbs of fat carried in the body, your system has to generate an extra 2.2 miles of veins, arteries and capillaries to supply that fat with blood. How much extra strain on your heart is that? How much extra strain on your heart is the 40lbs you keep meaning to lose?

"Stop telling us we have to be thin." The government is telling us all more and more every day to stop smoking. They remind us daily not to drive while intoxicated. Same thing. Fat will kill you. You are a beautiful and special person. We want you to be around for another 40 years or so. Lose the weight.

Need help? Just reach out. Although it may sound harsh sometimes, you're not being judged. You're being encouraged. Think of losing weight not as conformation or changing who you are, but as preventative medicine.

Workout of the Week

4 rounds of the following

500m row

10 pullups

400m sprint

20 pushups

If you don't have a rowing machine, substitute in 50 SumoDeadliftHighPulls at 45# for men and 30# for women. If you need to sub in assisted pullups, then do it, but only enough to just get through. Unlike some of the other workouts, this one is all about speed. I'm looking for an all out sprint for the entire time. Record your time and any accommodations you have to make.

Now MOVE!

Thursday Blowout

Thursday Blowout has been suspended for now. Starting next week we'll be posting up a new Sunday series post.

See you Tuesday for the workout of the week.

Tip & Technique: Bear Crawl

Got a little time to kill between ball slams, cirbies and your kb jerks? Try this. The bear crawl is an awesome tool for active recovery and some extra rotational training. While you're waiting to recover the energy in your primary movement of the day, take a couple of laps up and down the group fitness studio.

Remember, the strange looks you get from all the people sitting on those lay-z boy machines that take up so much space in your gym is half the fun.

Now MOVE!

NYC Advanced Kettlebell Sport Worksohp

Just a reminder everyone, the Advanced Kettlebell Workshop with Orange Kettlebell and Denis Kanygin is coming up faster than you might realize. Welcome to October. The 24th is just around the corner. Get your space while the getting's good.

OKC is running a special that the first 5 signups get a free month of online training with Denis.

Email JohnWild@Orangekettlebellclub.com

Workshop will go in great depth over:

* Snatch
* Jerk
* Long cycle
* Proper breathing during each lift

If you don’t learn anything new –
we will give you 100% of your money back.

Date: October 24th, 25th 2009
Time: 9am – 5pm on both days
Venue: West River Health and Raquet Club
Location: 424 West End Ave Penthouse NY, NY 10024


This workshop is an advanced workshop and prior kettlebell experience is recommended. If you are not certified and would still like to attend. Please contact John and tell him about your experience.

Testimonials:

“I have employed Denis as my own coach. Coaches need coaches too, and Denis is a wealth of knowledge, Please take advantage of his immense practical experience and enjoy!”

Steve Cotter, Director, International Kettlebell & Fitness Federation
www.ikff.net

“Denis is a fantastic coach. His methodology is detailed, innovative and effective. In this sport, it’s all about the results. Denis makes that happen and you will have fun in the process”.

Ken Blackburn, IKFF Director of Operations
www.ikff.net

“Superb Coaching!!...Denis Kanygin’s kettlebell coaching methods are brilliant. Denis combines his rich understanding of bio-mechanics and postural analysis with his 20 plus years of GS exposure to deliver outstanding individually tailored programs for his students and athletes.
Although the training Denis has designed for me has been the most mentally and physically challenging work I have ever done, I REALLY appreciate his belief in the importance of rest days! Under Mr. Kanygin’s guidance, in less than 5 weeks I have destroyed all of my previous personal bests in kettlebell lifting! I am still shocked at how fast I am now able to fully recover after a 10 minute set!
Encouragement, motivation, patience, great communication and a little sense of humor. Coach D brings all of these things along with his highly effective teaching strategies. Once again………SUPERB COACHING!"

Jason Dolby- IKFF (assistant instructor)

"Denis has completely changed the way I left Kettlebells. He is the only one who has ever figured out what is going on with my body and been able to fix it!
My numbers have been going up, up, up! Denis teaches things that others don’t. He has a fresh and effective method that is beginning to catch on in the Kettlebell community.
Take advantage of your opportunity to learn from Denis now because soon he will be to busy to see any of us!"

John Wild Buckley
Founder Orange Kettlebell Club
http://www.orangekettlebellclub.com/

Denis Kanygin Bio and Fun Facts

*Started kettlebell training at age of 8 and a half
*Over 10 years of coaching experience
*Postural Therapist and Human Biomechanics Expert
*Technical Advisor to IKFF
*Personal GS coach to Steve Cotter, Ken Blackburn, Mitch Blackburn, John Wild Buckley and Jason Dolby
*Born in Ekaterinburn, Russia in August during a snowstorm
*Husband and father

Workout of the Week

Welcome back. Miss me?

Max rounds in 30 minutes:
10 Thrusters
10 SumoDeadliftHighPull
10 Box Jumps
1o Burpees

Record rounds and loads. The push yourself, but be honest with your ability. Refer to the video demos for technique.

R & R

That's it my friends. I am officially on vacation. I'll be back starting with a new workout of the week on Tuesday, Sept 29th.


Mahalo

Girevoy Sport Comes to Manhattan

Here’s another event I wanted to get out there. Any of you kettlebellers that haven’t gotten plugged into competing yet, this is a great and very accessible event right here in the city. I'm a hundred percent looking forward to it. Come on out and get your feet wet.

National Long Cycle Championships

Hosted by Ironworks Fe

Oct 17th at Jacqueline Kennedy Onasis H.S. in Manhattan

9:00am – 7:00pm

Weigh in: 8:00am

Events:

Men’s Long Cycle and 1 arm Long Cycle at 16kg, 20kg, 24kg, 28kg & 32kg

Women’s 1 arm Long Cycle at 12kg, 16kg, & 20kg

Team Relay: 4 members performing for 3 minutes each. Men at 24kg & Women at 16kg.

Entry Fee: $75

Space is limited, so if you’re interested in competing, sign up as soon as possible by visiting www.ironforeverybody.com

Workout of the Week

4 rounds of the following

10 pullups (pulldowns or modified as needed)

20 ball slams (suggested 20# for intermediate men and 12# for intermediate women)

30 16" to 24" box jumps

40 Pushups

50 Air Squats

Mark time and loads.

Use caution and work to your own ability!

Tip & Technique: Sandbag Drag

We're always talking about moving objects through space. Pushing, pulling, dragging, whatever, just move yourself and a load through space to train your body, your machine in a total systemic fashion. So, here's a couple of examples of that very thing using a sandbag and a TRX. No TRX? Get on it and buy one. It's one of the best $150 you've spent in fitness. But for now, no problem. Pull a couple of grips off the cable cross machine, or take a rope from the garage and go to town.

Now MOVE!